20 Easy Ways To Lose 5 Kilos

Losing weight, unfortunately, isn't a one-size-fits-all proposition. What helps one person shed kilos may backfire for another. Because we're all so different, from our food preferences to our body chemistry, the only successful way to reach and maintain a healthy weight is to find what works for you.

We've read the studies, the books, the reports, and the theories. We've been talking to experts and trying to keep ourselves trim for years. There probably are a million ways to gain 5 kilos but here are 20 easy ways to lose them.

Halve it

Divide your normal portion by two and save the rest for later. You're likely to feel full on less food than you think.

Find a buddy

You know you're more likely to show up at the gym, park or walking track if someone is there waiting for you.

Remind yourself

One study found that people chose better-for-them food when they were prompted to "consider the healthiness" before digging in.

Call a friend

Fill loneliness with a conversation - not chocolate, lollies or other sources of excess kilojoules.

Get cookin'

Dining out more than five times a week may make you eat more - nearly 1,255kJ (300cal) a day - than if you dine out less frequently. If you prepare some basic ingredients over the weekend (think: roast veggies, quinoa, grilled chicken, tofu etc), you can make a grain bowl, chicken salad or roast veggie omelette in just minutes.

Pay cash

Shoppers who pay with plastic are vulnerable to impulse buys, which tend to be the fattening snacks you know you shouldn't have anyway.

Sleep it off

Research shows that those who don't get enough shut-eye eat more and reach for more fattening grub than people who get plenty of rest.

Swap for soup

Soup's high water content makes it a low-kJ and filling option. Just steer clear of the creamy kinds.

Take short walking breaks

Every hour or so, get up and go for a 5-minute walk. short walking breaks add up to weight loss. Plain and simple.

Lose to win

Bring a taste of The Biggest Loser to your own gym, work, family, or circle of friends for extra motivation.

Meditate

It's no secret that stress-eating can sabotage the best diet intentions. A short daily meditation can help you keep binge-inducing anxieties in check.

Brush and floss after meals

Who wants to ruin their minty-fresh breath with a snack?

Stop dieting

Yo-yo dieters don't tend to get thinner - they get heavier. Instead, make a serious lifestyle change.

Fantasy binge

Before you dig in, visualise yourself eating a treat. Science suggests that those who do this mental exercise will eat less of what they first imagined.

Learn to knit

Doing something - anything - with your hands can distract you from your cravings.

Express yourself

A creative outlet is likely to boost your self-esteem and take your mind off food. Plus, you can't eat and do crafts at the same time.

Fidget more

Extra movement throughout your day, like tapping your finger or foot, has been shown to aid weight loss efforts. So go ahead and twiddle your thumbs and bob your head as much as you want!

Buy small

The bigger the package, the more you're likely to eat - up to 44% more, according to one study. Buy portion - controlled snacks and high-kJ foods (e.g. nuts, peanut butter, guacamole) or divide food up into smaller portions before you start eating.